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CrossFit Ballwin – CrossFit

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:


-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Elevated Pigeon, Posterior Chain Floss, T-Spine Smash

Strength & Skill

Snatch Grip Deadlift (5-5-5-3-3-3)


Metcon (6 Rounds for reps)


In front of a clock set for 12 minutes, count reps for each round:

1 (0-1) minute of Double Unders

1 (1-2) minute of Overhead KB Swings

2 (2-4) minutes of Double Unders

2 (4-6) minutes of Overhead KB Swings

3 (6-9) minutes of Double Unders

3 (9-12) minutes of Overhead KB Swings

**KB Weight**

Rx+ : m-70# / f-44#

Rx : m-54# / f-36#

Sc : m-36# / f-27#